Choosing the right exercises is essential if you want to burn belly fat and get a flat stomach. A combination of cardio and toning exercises are required to develop the six pack abs you desire. Fortunately, there are many effective exercises that can help you tone your tummy. The following are 10 of the best flat stomach exercises for beginners that can help you trim that flab around your midsection. Exercise 1 – Crunch Crunches are great exercises if you want to isolate and work your abdominal muscles. This exercise is floor based and uses just your own body weight. Here is how to perform crunches: 1. Lie flat on your back with your feet resting on the floor and your knees bent at a 45 degree angle. Then place your hands around the back of your head or neck and arch your back to extend the abdominals. 2. Roll your shoulders slowly off the floor to about four inches while keeping your lower back straight, then flex your abs at the top contracted position and hold this position for one second. 3. Lower your shoulders back down to the floor. 4. Repeat steps 2-3 for as many reps as you can manage. Exercise 2 – Cycling Regular and stationary bikes are both excellent tools for blasting through calories and toning your ab muscles. They engage several muscles in the lower body including your glutes, quads, hamstrings, calves, and hip flexors. Cycling also brings your core muscles into play as they have to stabilize and balance your torso as you pedal. Plus, it’s a great exercise for burning stomach fat with one hour of cycling blasting through up to 1,000 calories. Exercise 3 – Dumbbell Renegade Row The dumbbell renegade rows builds strength in your back muscles, biceps, and triceps. You’ll also need to keep the core tight during this routine to maintain balance which makes it a good stomach exercise as well. Here is how to perform the dumbbell renegade row: 1. Place a couple of dumbbells on the floor at about shoulder-width apart. Get down into a push up stance with your feet positioned wide on the floor for support and both arms under your shoulders holding onto the dumbbell bars. 2. Press the left dumbbell into the floor and lift the right dumbbell up to chest height by flexing yourright elbow and pulling with your back muscles. 3. Return the right dumbbell to the floor and press it down, then lift the left dumbbell by flexing your left elbow up to chest height by flexing your left elbow and puling with your back muscles. 4. Repeat steps 2-3 for as many reps as you can manage. Exercise 4 – Dumbbell Russian Twist The dumbbell Russian twist is a fantastic exercise for toning up the oblique muscles at the side of your midsection. Here is how to perform the dumbbell Russian twist: 1. Grab a single dumbbell by the plates and then get into a seated position and lift your feet off the ground. Both legs should be extended with a slight bend in the knees. You can also cross your ankles in order to minimize side-to-side feet movement.Then bend your arms so that your forearms and upper arms make a right angle, lean back and brace your abs. 2. Twist your torso to the right and move your arms in that direction as though you were about to place the dumbbell down beside your right hip, stopping just before the dumbbell touches the ground. 3. Twist your torso and your arms back to the starting position. 4. Twist your torso to the left and move your arms in that direction as though you were about to place the dumbbell down beside your left hip, stopping just before the dumbbell touches the ground. 5. Twist your torso and your arms back to the starting position. 6. Repeat steps 2-5 for as many reps as you can manage. Exercise 5 – Dumbbell Wood Chop The dumbbell wood chop mimics chopping wood with an axe. The movement involves swinging a dumbbell with both hands in a diagonal line from the side of your hip to above shoulder level. Your abdominal muscles are engaged during this exercise to provide support to the core area while your hips, shoulders, and oblique muscles act as stabilizers. Below are steps for performing the dumbbell wood chop: 1. Stand up straight with your feet a shoulder width apart and hold a dumbbell to your left side with both hands. 2. Swing the dumbbell diagonally across your body in an upwards motion until both arms are stretched just above your right shoulder. 3. Swing the dumbbell back down to your left side. 4. Repeat steps 2-3 for as many reps as you can manage. 5. Rest for between 30 seconds and one minute. 6. Stand up straight with your feet a shoulder width apart and hold the dumbbell to your right side with both hands. 7. Swing the dumbbell diagonally across your body in an upwards motion until both arms are stretched just above your left shoulder. 8. Swing the dumbbell back down to your right side. 9. Repeat steps 7-8 for as many reps as you can manage. Exercise 6 – Lying Leg Raise The lying leg raise is an excellent flat stomach exercise that works the abs by requiring you support the weight of your legs while they are suspended in the air. This exercise also engages your hip flexor muscles and thighs when you raise your legs up and down. One of the great things about lying leg raises is that no equipment is required. You can do lying leg raises by following these steps: 1. Lie down on your back with hands stretched out by your sides and lift your legs all the way up so your thighs and torso make a right angle and your feet are facing the ceiling. Make sure to press your lower back firmly on the ground and keep your legs straight at all times. 2. Slowly lower your legs down while keeping them straight, stopping just before your heels touch the ground. 3. Slowly lift your legs back up so that your thighs and torso make a right angle and your feet are facing the ceiling. 4. Repeat steps 2-3 for as many reps as you can manage. Exercise 7 – Plank The plank is a stationary exercise that tests your endurance while building strength in your shoulders, back, glutes, and abdominals. This exercise will give you rock hard abs since it primarily works the rectus and transverse abdominis muscles. Here are the steps for doing the plank: 1. Get into a push up position on the floor. Bend your elbows to a 90 degree angle to support your upper body with your forearms while keeping your feet together and balancing on your toes to support the weight in your lower body. 2. Hold this plank position for as long as you can while keeping your abs tight the whole time. Avoid raising your hips as this will engage the wrong muscles and make sure you keep your back flat like a plank. Exercise 8 – Side Plank The side plank is a total body move that isolates and works the transverse abdominis muscles and obliques in your abdomen area. Other primary muscles involved in this stationary exercise include the glutes and adductor muscles in your hips. To perform the side plank, proceed as follows: 1. Get down on your right side while maintaining a straight line from head to toe. Place your right forearm on the ground, bring your feet together on top of each other, then raise your torso off the ground, push your hips up and balance on the outer side of your right foot and your right forearm. 2. When you are properly balanced, raise your left arm up so that it is perpendicular to the floor, tighten your core muscles and hold this side plank position for as long as you can manage. 3. Get down on your left side while maintaining a straight line from head to toe. Place your left forearm on the ground, bring your feet together on top of each other, then raise your torso off the ground, push your hips up and balance on the outer side of your left foot and your left forearm. 4. When you are properly balanced, raise your right arm up so that it is perpendicular to the floor, tighten your core muscles and hold this side plank position for as long as you can manage. Exercise 9 – Walking While walking is a good exercise for your heart, arms, legs, and glutes, it can also help you to flatten your belly. One hour of brisk walking can burn up to 240 calorieswhile also toning up your abs. What makes walking a great exercise is the fact that it can fit into your daily routine since you can choose to walk to and from work, school or when visiting the grocery store instead of driving your car. Exercise 10 – Swimming Swimming is a top full body exercise that lengthens and tones all your muscles including your abs. It’s also a very effective calorie burner with an hour of swimming working off an average of 667 calories. This mixture of fat burning and muscle toning is the perfect combination for developing strong, solid, flat abs. Summary With these top 10 flat stomach exercises for beginners, it will only be a matter of time before you get those toned six pack abs. However, for any exercise routine to be fruitful, you have to also maintain a healthy diet. So make sure you’re keeping your calories under control and eating plenty of healthy, natural, nutrient rich foods in addition to completing these exercises on a regular basis.
Top 10 Stomach Toning Exercises For Beginners - Assorted Collections
Top 10 Stomach Toning Exercises For Beginners - Assorted Collections
Top 10 Stomach Toning Exercises For Beginners - Assorted Collections
